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Flatfish (flounder and sole species), cooked, dry heat

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Nutrition information for Flatfish (flounder and sole species), cooked, dry heat

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 1 fillet (127g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 1 fillet (127g)

Amount Per Serving

 

Calories  149

Calories from Fat  17
 
% Daily Value*

Total Fat  1.94 g

3%
Saturated Fat  0.461 g
2%
Trans Fat
 

Cholesterol   86 mg

29%

Sodium   133 mg

6%

Potassium   437 mg

12%

Total Carbohydrate   0.00 g

0%
Dietary Fiber   0.0 g
0%
Sugars   0.00 g
 

Protein   30.68 g

61%

Vitamin A   55 IU

1%

Vitamin C   0.0 mg

0%

Calcium   23 mg

2%

Iron   0.43 mg

2%
* Based on a 2000 calorie diet
% Daily Value for Flatfish (flounder and sole species), cooked, dry heat 1 fillet (127g)

Complete Nutrition for 1 fillet (127g)

Alanine 1.855 gAlcohol, ethyl 0.0 gArginine 1.836 gAsh 1.90 gAspartic acid 3.142 gCaffeine 0 mgCalcium, Ca 23 mgCarbohydrate, by difference 0.00 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 86 mgCholine, total 102.9 mgCopper, Cu 0.033 mgCryptoxanthin, beta 0 mcgCystine 0.329 gEnergy 622 kjEnergy 149 kcalFatty acids, total monounsaturated 0.351 gFatty acids, total polyunsaturated 0.820 gFatty acids, total saturated 0.461 gFiber, total dietary 0.0 gFolate, DFE 11 mcg_DFEFolate, food 11 mcgFolate, total 11 mcgFolic acid 0 mcgGlutamic acid 4.580 gGlycine 1.473 gHistidine 0.903 gIron, Fe 0.43 mgIsoleucine 1.414 gLeucine 2.493 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 2.818 gMagnesium, Mg 74 mgManganese, Mn 0.025 mgMethionine 0.908 gNiacin 2.767 mgPantothenic acid 0.737 mgPhenylalanine 1.198 gPhosphorus, P 367 mgPotassium, K 437 mgProline 1.085 gProtein 30.68 gRetinol 17 mcgRiboflavin 0.145 mgSelenium, Se 73.9 mcgSerine 1.252 gSodium, Na 133 mgSugars, total 0.00 gTheobromine 0 mgThiamin 0.102 mgThreonine 1.345 gTotal lipid (fat) 1.94 gTryptophan 0.344 gTyrosine 1.036 gValine 1.581 gVitamin A, IU 55 IUVitamin A, RAE 17 mcg_RAEVitamin B-12 3.19 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.305 mgVitamin C, total ascorbic acid 0.0 mgVitamin E (alpha-tocopherol) 0.84 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 0.1 mcgWater 92.91 gZinc, Zn 0.80 mg10:0 0.000 g12:0 0.000 g14:0 0.072 g16:0 0.287 g16:1 undifferentiated 0.085 g18:0 0.070 g18:1 undifferentiated 0.196 g18:2 undifferentiated 0.018 g18:3 undifferentiated 0.020 g18:4 0.000 g20:1 0.044 g20:4 undifferentiated 0.061 g20:5 n-3 0.309 g22:1 undifferentiated 0.025 g22:5 n-3 0.058 g22:6 n-3 0.328 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Flatfish (flounder and sole species), cooked, dry heat

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 3 oz (85g).

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 3 oz (85g)

Amount Per Serving

 

Calories  99

Calories from Fat  12
 
% Daily Value*

Total Fat  1.30 g

2%
Saturated Fat  0.309 g
2%
Trans Fat
 

Cholesterol   58 mg

19%

Sodium   89 mg

4%

Potassium   292 mg

8%

Total Carbohydrate   0.00 g

0%
Dietary Fiber   0.0 g
0%
Sugars   0.00 g
 

Protein   20.54 g

41%

Vitamin A   37 IU

1%

Vitamin C   0.0 mg

0%

Calcium   15 mg

2%

Iron   0.29 mg

2%
* Based on a 2000 calorie diet
% Daily Value for Flatfish (flounder and sole species), cooked, dry heat 3 oz (85g)

Complete Nutrition for 3 oz (85g)

Alanine 1.242 gAlcohol, ethyl 0.0 gArginine 1.229 gAsh 1.28 gAspartic acid 2.103 gCaffeine 0 mgCalcium, Ca 15 mgCarbohydrate, by difference 0.00 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 58 mgCholine, total 68.8 mgCopper, Cu 0.022 mgCryptoxanthin, beta 0 mcgCystine 0.220 gEnergy 416 kjEnergy 99 kcalFatty acids, total monounsaturated 0.235 gFatty acids, total polyunsaturated 0.549 gFatty acids, total saturated 0.309 gFiber, total dietary 0.0 gFolate, DFE 8 mcg_DFEFolate, food 8 mcgFolate, total 8 mcgFolic acid 0 mcgGlutamic acid 3.065 gGlycine 0.986 gHistidine 0.604 gIron, Fe 0.29 mgIsoleucine 0.946 gLeucine 1.669 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 1.886 gMagnesium, Mg 49 mgManganese, Mn 0.017 mgMethionine 0.608 gNiacin 1.852 mgPantothenic acid 0.493 mgPhenylalanine 0.802 gPhosphorus, P 246 mgPotassium, K 292 mgProline 0.726 gProtein 20.54 gRetinol 11 mcgRiboflavin 0.097 mgSelenium, Se 49.5 mcgSerine 0.838 gSodium, Na 89 mgSugars, total 0.00 gTheobromine 0 mgThiamin 0.068 mgThreonine 0.900 gTotal lipid (fat) 1.30 gTryptophan 0.230 gTyrosine 0.694 gValine 1.058 gVitamin A, IU 37 IUVitamin A, RAE 11 mcg_RAEVitamin B-12 2.13 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.204 mgVitamin C, total ascorbic acid 0.0 mgVitamin E (alpha-tocopherol) 0.56 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 0.1 mcgWater 62.19 gZinc, Zn 0.54 mg10:0 0.000 g12:0 0.000 g14:0 0.048 g16:0 0.192 g16:1 undifferentiated 0.057 g18:0 0.047 g18:1 undifferentiated 0.131 g18:2 undifferentiated 0.012 g18:3 undifferentiated 0.014 g18:4 0.000 g20:1 0.030 g20:4 undifferentiated 0.041 g20:5 n-3 0.207 g22:1 undifferentiated 0.017 g22:5 n-3 0.039 g22:6 n-3 0.219 g4:0 0.000 g6:0 0.000 g8:0 0.000 g

Nutrition information for Flatfish (flounder and sole species), cooked, dry heat

The nutrition information on this tab is specific to a portion size. This tab shows nutrition for 100 grams .

The Nutrition Facts box is a quick and familiar way to get information for common nutrition values. Below is a chart with a more complete listing of nutrients and the daily value percentage for each. Complete nutrition information is listed at the bottom of the page. All information is sourced from the U.S. Food and Drug Administration.

Nutrition Facts

Serving Size: 100 grams

Amount Per Serving

 

Calories  117

Calories from Fat  14
 
% Daily Value*

Total Fat  1.53 g

2%
Saturated Fat  0.363 g
2%
Trans Fat
 

Cholesterol   68 mg

23%

Sodium   105 mg

4%

Potassium   344 mg

10%

Total Carbohydrate   0.00 g

0%
Dietary Fiber   0.0 g
0%
Sugars   0.00 g
 

Protein   24.16 g

48%

Vitamin A   43 IU

1%

Vitamin C   0.0 mg

0%

Calcium   18 mg

2%

Iron   0.34 mg

2%
* Based on a 2000 calorie diet
% Daily Value for Flatfish (flounder and sole species), cooked, dry heat 100 grams

Complete Nutrition for 100 grams

Alanine 1.461 gAlcohol, ethyl 0.0 gArginine 1.446 gAsh 1.50 gAspartic acid 2.474 gCaffeine 0 mgCalcium, Ca 18 mgCarbohydrate, by difference 0.00 gCarotene, alpha 0 mcgCarotene, beta 0 mcgCholesterol 68 mgCholine, total 81.0 mgCopper, Cu 0.026 mgCryptoxanthin, beta 0 mcgCystine 0.259 gEnergy 490 kjEnergy 117 kcalFatty acids, total monounsaturated 0.276 gFatty acids, total polyunsaturated 0.646 gFatty acids, total saturated 0.363 gFiber, total dietary 0.0 gFolate, DFE 9 mcg_DFEFolate, food 9 mcgFolate, total 9 mcgFolic acid 0 mcgGlutamic acid 3.606 gGlycine 1.160 gHistidine 0.711 gIron, Fe 0.34 mgIsoleucine 1.113 gLeucine 1.963 gLutein + zeaxanthin 0 mcgLycopene 0 mcgLysine 2.219 gMagnesium, Mg 58 mgManganese, Mn 0.020 mgMethionine 0.715 gNiacin 2.179 mgPantothenic acid 0.580 mgPhenylalanine 0.943 gPhosphorus, P 289 mgPotassium, K 344 mgProline 0.854 gProtein 24.16 gRetinol 13 mcgRiboflavin 0.114 mgSelenium, Se 58.2 mcgSerine 0.986 gSodium, Na 105 mgSugars, total 0.00 gTheobromine 0 mgThiamin 0.080 mgThreonine 1.059 gTotal lipid (fat) 1.53 gTryptophan 0.271 gTyrosine 0.816 gValine 1.245 gVitamin A, IU 43 IUVitamin A, RAE 13 mcg_RAEVitamin B-12 2.51 mcgVitamin B-12, added 0.00 mcgVitamin B-6 0.240 mgVitamin C, total ascorbic acid 0.0 mgVitamin E (alpha-tocopherol) 0.66 mgVitamin E, added 0.00 mgVitamin K (phylloquinone) 0.1 mcgWater 73.16 gZinc, Zn 0.63 mg10:0 0.000 g12:0 0.000 g14:0 0.057 g16:0 0.226 g16:1 undifferentiated 0.067 g18:0 0.055 g18:1 undifferentiated 0.154 g18:2 undifferentiated 0.014 g18:3 undifferentiated 0.016 g18:4 0.000 g20:1 0.035 g20:4 undifferentiated 0.048 g20:5 n-3 0.243 g22:1 undifferentiated 0.020 g22:5 n-3 0.046 g22:6 n-3 0.258 g4:0 0.000 g6:0 0.000 g8:0 0.000 g
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